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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

S1/2: Sport – long 3 part with rest (Time)

0-10 min

1000/800m Row

50 Pistols (alt) Use box if needed

15 Burpees

10:00-20:00

1000/800m Row

50 Wallballs (30/20)

15 Burpees

20:00-30:00

1000/800m Row

50 Goblet Squats(53/35)

15 Burpees

Rx+: as written

Rx: Lunges, (20/14) (35/26)

SP: Lunges, (14/10) (35/18)

Score = total time of all 3. If you finish early, rest remainder of time.

L1: L1 – mile test (Time)

1 mile run or 1600m row test

After finished do 50 GHD sit ups

L2: Life – hiptap,KBS,squat,lunge,rus sit sit up (Time)

5 rounds

30 hip taps

30 KB swings 26/18lbs

20 jumping squats

20 jumping lunges

10 russian sit ups 35/26lbs

10 sit ups

RX: as written

SP: 18/10lbs

JUST MOVE: 3 rounds

25 min Cap

AUX: AUX – banded shoulder (No Measure)

3 min banded shoulder stretch

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